Eat 5 Fruits and Vegetables a Day? The Practical Guide

Is it really beneficial to eat 5 fruits and vegetables a day?

A scientifically validated recommendation

Since the 1990s, the World Health Organization (WHO) has encouraged the daily consumption of at least 400 grams of fruits and vegetables, or about 5 servings per day. This recommendation is based on major epidemiological studies that show a correlation between a diet rich in these foods and a significant reduction in the risk of noncommunicable diseases.

A nutritional richness essential for balance

Fruits and vegetables are packed with vitamins (C, A, K, B9, etc.), minerals (potassium, magnesium, etc.), antioxidants, and fiber. These nutrients play an active role in the proper functioning of the human body:

• Vitamins boost the immune system.

• Minerals help regulate blood pressure and nerve function.

• Fiber aids digestion and helps stabilize blood sugar.

Incorporating these foods into our daily diet helps us better meet our nutritional needs while maintaining a balanced diet.

Natural allies against cellular aging

Antioxidants found in fruits and vegetables, such as polyphenols and beta-carotene, protect our cells from the harmful effects of free radicals. This process, called oxidative stress, is one of the causes of premature aging and certain degenerative diseases. All of this strengthens our natural defenses and slows down the effects of time on the body.

Helps prevent obesity

With their low energy density and high fiber and water content, fruits and vegetables provide a rapid satiety effect without excess calories. This helps to better manage appetite, avoid snacking, and maintain a healthy weight. Moreover, their regular consumption naturally replaces processed products, which are often high in sugars and saturated fats.

How to integrate your 5 daily portions into your routine?

Reaching the goal of 5 servings a day isn't difficult when you adopt a few simple tips. By varying the types and preparation methods, you can turn this advice into an easy-to-follow habit, without sacrificing the pleasure of enjoying delicious meals.

Diversify and vary the preparations

Opt for different shapes

There's no need to force every meal to be the same. Alternate between raw, steamed, grilled, or incorporated into soups and smoothies. Each preparation method enhances different textures and flavors and can help promote better nutrient absorption. For example, applesauce adds a sweetness unlike any other, while a grated carrot salad offers a natural crunch.

Color your plate!

Using a diverse range of foods helps ensure a balanced intake of vitamins and minerals. Each color corresponds to specific nutrients: red vegetables (like tomatoes) are rich in lycopene, green vegetables (spinach, broccoli) offer a good dose of iron and vitamins A and C, and orange vegetables (carrots, apricots) provide beta-carotene. Combining these colors ensures you're better meeting your micronutrient needs. This approach makes your dishes more visually appealing and increases your appetite for these foods.

Practical Tips for Optimal Consumption

Planning and preparing meals

The key to easily fitting in these five portions lies in good organization. Take the time at the beginning of the week to plan your menus, systematically including fruits and vegetables at each meal. You can prepare salads or raw vegetables in advance and store them in airtight jars in the refrigerator. This way, whether it's for breakfast, lunch, or dinner, you'll always have portions ready to eat.

Include portions at every moment of the day

Spreading your intake throughout the day means you don't have to make any one meal too heavy.

• For breakfast: Add fresh fruit or make a vitamin-packed smoothie.

• For a snack: Opt for a handful of crunchy vegetables (like carrot or cucumber sticks) or a small fruit salad.

• For lunch and dinner: Consider including vegetables as a starter or side dish, or even as a dessert, for example by making a compote or a plate of cut fruit.

Adopting the habit of eating 5 portions a day allows you to establish a varied and colorful diet. It's a simple way to take care of yourself every day, without excessive constraints. The beneficial effects add up over the long term, contributing to better health, increased longevity, and an improved quality of life!

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